W.O.D. Monday 4/9/18


W.O.D. Monday 4/9/18

For the many members asking, very sorry for the delayed shipment, but we NOW HAVE our Fish oil supplement back in stock, as well as our recovery drinks.  Also we have a 15% discount for 2 weeks only on our “greens” powder in the cooler to help supplement lack of greens in your diet as well as help with inflammation in the body.  Check out our other supplements if needed such as our probiotic and soon will have magnesium, which is a key supplement for naturally relaxing the muscles and recovering properly.

If no one is at the front desk, grab a slip of paper next to the plastic tub on the desk, fill it out with name and product, and it can be charged to your account for your convenience!

Strength – 15 minutes

Back squat

6 sets of 2 at 80% of your 1 rep max

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 2 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

*Coaches and athletes- note that a proper ring dip is where you start locked out at the top, then lower yourself to wear the rings touch your chest/armpit area, where shoulders descend below elbows, then back up to complete lock out, please follow the standard!

Conditioning WOD -12 minutes

*Coaches please have slam balls lined up from largest to smallest in a line across the front of the gym for easy access and easy recognition of size, as athletes may need to share sizes based on how large classes will be.

As many rounds + reps as possible in 12 minutes of…

10 UNBROKEN Front Squats 135/95 CompRX – 155/105

12 Ring Dips CompRX- Muscle up into Ring dips

14 Ball Slams 30/20

*If you do not go UNBROKEN on the front squats, it is a 5 bar over burpee penalty on the spot before resuming (unbroken means not setting the bar down at any time during the 10 reps)

Post your 80% weight used for all 6 sets and rounds + reps achieved on the WOD!